Balance & Burnout

Understanding the fine line between pushing yourself and overdoing it

As an athlete, you’re often taught to push through discomfort, go the extra mile, and never give up. While dedication and resilience are key to success, they can also lead to burnout, a state of physical and mental exhaustion that can creep up without warning. It can leave you feeling drained, unmotivated, and disconnected from your passion. The pressure to perform, combined with the demands of training, competition, and daily life, can wear you down, leaving little room for rest, recovery, or personal time.

Burnout is a normal response to stress, but it’s often misunderstood or ignored. Many athletes push through it until they reach a breaking point, not realizing that burnout doesn’t just impact performance : it affects your mental health, relationships, and overall well-being. Recognizing the signs of burnout early on and learning how to ask for help and prioritize self-care are essential for long-term success and happiness in both your athletic career and life outside of sport.

This journal section is about acknowledging the challenges you face, learning to identify when you’ve reached your limit, and taking intentional steps to restore balance and energy.

Recognizing the Signs of Burnout

• How do I feel physically, mentally, and emotionally after a tough training session or competition? Do I feel more exhausted than usual, both in body and mind?

• Have I noticed any changes in my mood, such as irritability, frustration, or apathy toward my sport or daily activities?

• When I think about my sport, do I feel energized or drained? How does it affect my overall enthusiasm and motivation?

• Are there specific areas of my life — like relationships, academics, or work — where I feel overwhelmed or stretched too thin?

Understanding the Root Causes of Burnout

• What external pressures (from coaches, teammates, or family) are contributing to my feelings of burnout?

• How often do I give myself permission to rest? How much time do I actually spend focusing on recovery, rather than just training?

• In what ways am I balancing (or not balancing) my athletic life with my personal life? Are there activities or relationships that recharge me outside of sport?

• Do I have a tendency to push myself beyond my limits? How can I acknowledge my boundaries and be okay with setting them?

Asking for Help & Prioritizing Self-Care

• When I feel overwhelmed, who can I turn to for support — coaches, teammates, family, friends, or a mental health professional?

• What are some small actions I can take to prioritize my well-being during busy periods? (e.g., taking rest days, setting boundaries with practice times, practicing mindfulness or meditation)

• How can I create a routine that allows for recovery, relaxation, and time for myself — even during peak seasons?

• What does “self-care” look like for me? How can I practice self-care regularly to maintain my physical and mental health?

Redefining Success & Reclaiming Balance

• How do I define success? Is it solely based on performance, or does it also include my mental well-being, relationships, and personal growth?

• How can I learn to celebrate the progress I make, even on days when I don’t achieve my goals or perform at my best?

• What activities outside of my sport bring me joy, and how can I make more time for them to restore my energy?

• What are some healthy coping strategies I can adopt when I feel overwhelmed (e.g., journaling, talking to someone I trust, engaging in a hobby)?

"Burnout is not a sign of weakness, but a signal that it’s time to slow down, reset, and restore balance." 

Burnout is real, but it doesn’t define you. Recognizing its signs early, asking for support, and taking time to care for yourself is not only important, it’s necessary for long-term growth and success. By prioritizing balance, you’re creating a foundation of well-being that supports not only your athletic performance, but your entire life.